OT5:00 for 25:00 (5 rounds) 400 Meter Run 12 Deadlift (M:155/135/115, W:105/95/75) 9 Hang Power Clean 6 Front Squat *rest in any time remainingRead more

A. Strength: Back Squat 3 – 3 – 3 – 3 – 3 *following last set, take 70% and complete 1:00 for max reps B. 3:00 Easy Row C. For Time 25 – 20 – 15 – 10 – 5 Wall Ball (30/16) Ring Row Ab Mat Sit-up with WBRead more

NEVER FORGET:     9-11 Tribute WOD 34:30 Cap (343=# of NYFD who gave their lives to save others) 2001 Meter Row or 1.25 Mile Run, then: 11 Box Jumps (30/24) 11 Thrusters (125/85) 11 Burpee C2B Pull-ups 11 Power Cleans (175/120) 11 HSPU 11 KB Swings (32/24) 11 T2B 11 Deadlift (175/120) 11 STOH (110/75), then: 2001 Meter Row or 1.25 Mile Run * 9 exercises, 11 Reps of each= 9/11, 2001 is the year it took place * 125# thruster symbolizes the deaths at Pentagon * 175# clean symbolizes the AA Flight 175 that hit the south tower * 110# STOH represents the # of floors in each tower that first responders attempted to climbRead more

A. 3 Rounds NFT (+/- 15:00) 10 DB Bent Over Row (ea arm, H.A.P.) :30 REST 10 Weighted Box Step-up (24/16kg) :30 REST 1:00 Plank 1:00 REST B. 12:00 EMOM odd minute – 15 Slam Balls (30/20) even minute – 15 BurpeeRead more

A. Strength: Close Grip Bench 10 – 10 – 10 B. 16:00 AMRAP 200 Meter Run 12 KB Swings (24/16) 10 Push Up 1 Rope Climb 1:00 REST C. 5:00 to establish Max DU setRead more